Dehydration and Sport

How to Monitor Your Hydration Status

1. Be aware of your environment

  • Hot, dry and humid conditions will increase your sweat rate

2. Monitor the signs and symptoms of dehydration

These include:

  • Dry mouth
  • Increased thirst
  • Muscle cramping
  • Fatigue
  • Lack of concentration

3. Check your urine

  • Decreased urine output and/or dark yellow urine are keys signs that your body is dehydrated. You should aim to have urine that is almost clear (or pale straw colour).


Your Sweat Rate

Factors that can increase your sweat rate include:

  • Environmental conditions (hot and dry)
  • Exercise intensity
  • Heat acclimatisation
  • Level of fitness
  • Body composition